CHAPTER 4 Food and Your Health

LESSON 4.1 Understanding Foods and Nutrients Note-Taking Guide

Nutrients and Your Health

1. Write the name of one nutrient in each box. Write down at least two notes in each box that
will help you remember the nutrient and the foods that contain it.

Carbohydrate

Water Protein

Nutrients
Nutrients are

What your buddy needs

Minerals Fat

Vitamins

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
(Champaign, IL: Human Kinetics, 2024). 1
 CHAPTER 4 Food and Your Health
Lesson 4.1

Energy Nutrients and Foods

2. There are six categories of nutrients you need to be healthy. Describe the importance of each
nutrient below and provide examples of foods for each category.

Nutrient Importance Foods

Carbohydrates
Provide energy for the body Bread pasta fruit

Fats
Provide energy and asorb oils nuts avodados
vitamins

Proteins
Help build and repair tissues Meat beans eggs dairy

Vitamins
Help regulate body functions Vitamin a vitimain c in oranges

Minerals
Help build bones and teeth Calicum dairy

Water
Esstial for all bodily functions Water fruits vegtables

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
2 (Champaign, IL: Human Kinetics, 2024).
CHAPTER 4 Food and Your Health
Lesson 4.1

Water and Other Beverages

3. You should drink 8 to 6 cups of water each day.

4. Water is important to health and well-being. What are the benefits of drinking water each
day? Write one benefit in each of the following boxes.

Helps regular body Aids digestion Keeps skin healthy

temperature

Cushionsjoints Flushes out waste

Drinks High in Sugar and Analyzing Energy Drinks

5. Energy drinks and high-sugar drinks may be bad for your health. Identify the dangers of each
type of drink in the following boxes.

High-sugar drinks Energy drinks

Weight gain tooth decay increase risk heart problems anxiety insomia
of typ2 2 diabetes dehydration

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
(Champaign, IL: Human Kinetics, 2024). 3
 CHAPTER 4 Food and Your Health
LESSON 4.2 Energy Balance, Hunger, and Appetite Note-Taking
Guide

Energy Balance
1. Use the following graphic organizer to help you understand the difference between positive
energy balance and negative energy balance. Compare and contrast the two terms, and
identify key facts about each.

What is energy balance?  State in which your enegery intake is equal energy expenditure

leads to weight gain Leads to weight loss

Negative energy balance

Positive energy balance

Can occur during growth Reducing calories

pregancy or when consinity
overeating

How You Burn Calories

2. Define metabolic rate and daily energy need.

Metabolic rate Daily energy need

The rate in which your body uses The caloires in which your body needs
calories

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
4 (Champaign, IL: Human Kinetics, 2024).
CHAPTER 4 Food and Your Health
Lesson 4.2

Daily Energy Need

3. Identify the caloric needs of teenage girls and boys.

Aged 9-13 Aged 14-18

Girls
1400-2200 1800-2400

Boys
1600-2600 2000-3200

Determining Your Caloric Need

4. What are the steps you should use to help yourself set a goal for your daily caloric needs?
Fill in the spaces below to identify all four steps.

1. Write down the recommended range of calories you need based on your sex and age
using table 4.3.

2. Asses your acivty level

Consider your goals

3. Track caloires

ask a doctor

4. If you do more than 30 minutes of moderate or vigorous activity most days (like sports
practice, dance, or cheer practice), choose the top of the range.

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
(Champaign, IL: Human Kinetics, 2024). 5
 CHAPTER 4 Food and Your Health
Lesson 4.2

Understanding Your Hunger

5. Hunger is the communication inside your body that tells you when to eat. What can influence
your hunger?

Time of day Smell of food

Stress Acivitiy Level

Influences
on hunger

Influences on Your Appetite

6. Many things can influence your diet. Identify as many as you can that influence your diet.
Write each influence in one of the following blank boxes.

Family culture

cost friends

avaiablitiy personal beliefs

advertisements My diet health concerns

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
6 (Champaign, IL: Human Kinetics, 2024).
CHAPTER 4 Food and Your Health
Lesson 4.2

7. In the following space, provide a brief summary statement about how these things might
influence your diet.

If you hang out with people you might eat what they eat.

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
(Champaign, IL: Human Kinetics, 2024). 7
 CHAPTER 4 Food and Your Health
LESSON 4.3 Tips and Tools for Eating Well Note-Taking Guide

Building a Healthy Diet

1. Identify and define the four keys of a healthy diet by completing the following chart. Either
write the definition below the given key or fill in the blank for the missing key.

Balanced varity Moderate Adequate nutrition

Including lots of • Including lots of getting enough • Getting enough
different foods calories and
difrent foods caloreies and nutrients to stay
nutreients to stay healthy
hea

Accessing and Using Nutrition Information

2. Define biased information:

Biased information: Information that presents a one-sided view or unfairly

influences someones opionion

Dietary Guidelines for Americans

3. The Dietary Guidelines for Americans help us understand what we need to do to eat healthy.
Fill in the blanks below to list the guidelines.

a. Follow a healthy dietray pattern at every life stage.

b. Customize and enjoy nutrient dense food and beverge choices

to reflect personal preferences, cultural traditions, and budgetary considerations.

c. Focus on meeting food group needs with nutrient-dense foods and bever-
ages, and stay within calorie limits.

d. Limit foods and beverages higher in added sugars , saturated fat ,

and sodim , and limit alchholic beverages.

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
8 (Champaign, IL: Human Kinetics, 2024).
CHAPTER 4 Food and Your Health
Lesson 4.3

Reading Food Labels

4. Explain why each part of the nutrition facts label identified below is important.

4 serving per container Nutrition Facts trans fat 0g

4 servings per container
Serving size 1 1/2 cup (208g)
Amount per serving

Calories 240
% Daily Value* saturated fat 1.5 g
Total Fat 4g 5%
Serving size Saturated Fat 1.5g 8%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 430mg 19%
Total Carbohydrate 46g 17%
Dietary Fiber 7g 25% total fat 4g
Total Sugars 4g
Includes 2g Added Sugars 4%
Protein 11g
Calories 240
Vitamin D 2mcg 10%
Calcium 260mg 20%
Iron 6mg 35%
Potassium 240mg 6%
* The % Daily Value (DV) tells you how much a nutrient in
a serving of food contributes to a daily diet. 2,000 calories
a day is used for general nutrition advice.

MyPlate
5. Write the appropriate
food group in the follow- dairy
ing MyPlate model. veetables
fruit

grains
E7816/McConnell/Fig. XX.XX/637832/HR/R2
protein foods

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
(Champaign, IL: Human Kinetics, 2024). 9
 CHAPTER 4 Food and Your Health
Lesson 4.3

6. Complete the following diagram with four tips from the MyPlate plan to balance your calories
and get the right types of foods.

Make sure half plate fruits

Drink water

Grains whole grains calcaute

ask a doctor
Vary your protein routine

7. How can you use the nutrition facts label and the MyPlate graphic tool to improve your eating
habits?

By using the nutrion facts you can track number of calories serize size nutrient you
consume

Other Sources of Nutrition Information

8. What is the difference between a dietitian and a nutritionist? Put a star next to the best source
of nutrition information.

Nutritionist Dietitian

have wide range can help you can up

qualifications in food with with a diet

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
10 (Champaign, IL: Human Kinetics, 2024).
CHAPTER 4 Food and Your Health
LESSON 4.4 The Digestive and Urinary Systems Note-Taking Guide

The Digestive System

1. Identify the major organs involved in digestion, and explain what each organ does to aid
in digestion.

Major organ What the organ does to aid in digestion

Mouth Begins digestion

Esophagus transports food

stomach fixs food with gastric juices

small intesitne major site of nutrient absorpt

large intestine asobrs water

liver produces bile

pancreas produces digestive enzymes

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
(Champaign, IL: Human Kinetics, 2024). 11
 CHAPTER 4 Food and Your Health
Lesson 4.4

How Digestion Works

2. Describe digestion, absorption, and elimination.

Digestion Absorption Elimination

this is the process this is the procesw this is wear is
where food is where digested removed from the
broken down into molceues are body
smaller moll asrobred

Prebiotics and Probiotics

3. Compare and contrast prebiotics and probiotics.

Prebiotics Probiotics

non digestible food compoent live microgranisms

Short- and Long-Term Challenges to Digestive Health

4. Write the name of the digestive problem inside the following box where the description occurs.

When the movement of stool

A general feeling of stomach in the large intestine slows Small sores that occur inside
discomfort down your digestive tract

consitpation  ulcers hermorrhoids

Runny stool from not fully

Swollen and painful veins in absorbing liquid in your
your anus and lower rectum large intestine

diarrhea flu

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
12 (Champaign, IL: Human Kinetics, 2024).
CHAPTER 4 Food and Your Health
Lesson 4.4

5. Label the digestive system challenges listed below as short-term or long-term.

Digestive System Challenges Short- or Long-Term?

Lactose intolerance
loong

Constipation short

Ulcers short

Colon cancer long

Irritable bowel syndrome long

Hemorrhoids short

Diarrhea short

Colitis and Crohn’s disease long

Heartburn short

Cirrhosis short

Vomiting short

Gas short

Indigestion short

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
(Champaign, IL: Human Kinetics, 2024). 13
 CHAPTER 4 Food and Your Health
Lesson 4.4

The Urinary System

6. The primary purpose of the urinary system is filtering and cleaning. What are the organs that
make up the urinary system? What are their functions?

Major organ • Description of the organ's functions

kidney filter bloods

uters narrow tubes that carry urine

bladder trinagle shaped organ

urethra tube that allows urine to exit the

7. Name three things that might go wrong with the urinary system.

1. Urinary tract infection

2. Incontience

3. Urthral sitrcutre

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
14 (Champaign, IL: Human Kinetics, 2024).
CHAPTER 4 Food and Your Health
Lesson 4.4

Maintaining Good Digestive and Urinary Health

8. Complete the following chart by indicating what can be done to maintain good digestive and
urinary health.

Ask a doctor
Eat on a regular
schedule.

eat healthy Track food

Good
digestive
Eat foods higher and urinary Manage your
in fiber health stress.

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
(Champaign, IL: Human Kinetics, 2024). 15
 CHAPTER 4 Food and Your Health
LESSON 4.5 Making Healthy Nutrition Decisions Note-Taking Guide

Nutrition, Health, and Disease

1. On the left, describe what processed foods are, and on the right explain how they relate
to a food toxic environment.

How processed foods

relate to a food toxic
Processed foods environment

they are fodos already packaged they are filled with lots of
sodium perseravties

2. Use the following diagram to identify the parts of a diet that increase and decrease your risk
of disease and illness.

Things that increase risk of disease:

High sugar sodium or no vitamins

Things that decrease risk of disease:

eating healthy

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
16 (Champaign, IL: Human Kinetics, 2024).
CHAPTER 4 Food and Your Health
Lesson 4.5

Healthy and Unhealthy Fats

3. Compare and contrast saturated and unsaturated fats.

Saturated Unsaturated
single bnonds at least one double bond
solid at room temp liquid at room temp

Antioxidants
4. List two foods that can help you and how they can affect you. List two foods that can harm
you and how they can affect you.

Helpful foods Helpful foods

olive oil fatty fish

How they affect you How they affect you

improve insulin improve heart healt

Harmful foods Harmful foods

fried foods processed foods

How they affect you How they affect you

heart diease diabetes

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
(Champaign, IL: Human Kinetics, 2024). 17
 CHAPTER 4 Food and Your Health
Lesson 4.5

Tips for Eating Out

5. What are three things you could do to make healthier choices when eating out?

1. make a good descion

2. gather information

3. consider the alternatives

Steps to a Healthy Decision

6. Write down the steps you should use to make a healthy decision, and create your own exam-
ple to explain each step.

Step Example
1
indeifty the descion desciing what to order

2
gather infromation review the menu and nutrition

3
consider alternatives look at better foods like grilled

4
weight the weight gain or how each one affects you
consquesnces

5
take action and make a order the grilled chicken salad
desciion

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
18 (Champaign, IL: Human Kinetics, 2024).
CHAPTER 4 Food and Your Health
Lesson 4.5

Choosing Healthy Convenience Foods

7. List at least two tips for choosing healthy snacks and then give at least five healthy snack
options.

Tip 1 Tip 2
Fruits and vegables Low calories

Healthy Snack Options

lettuce

apples

oranges

carrots

bannas

© 2024 Human Kinetics. For use with Live Well: Comprehensive High School Health by K. McConnell, T. Farrar, and C. Corbin
(Champaign, IL: Human Kinetics, 2024). 19